Quinoa, cooked vs Millet flour
In short
Gram for gram, there are 3.2 times as many calories in millet flour as in quinoa, cooked (382 vs 120 in 100 g). Both get most of their calories from carbohydrate.
More in millet flour: selenium (12×), copper (2.8×), niacin (15×), thiamin (3.9×) and 8 more. Everything else is within 4% of a day's needs.
Calories, and where they come from
4.4 g protein · 21.3 g carbs (0.87 g sugars) · 1.9 g fat
10.8 g protein · 75.1 g carbs (1.7 g sugars) · 4.3 g fat
Share of the calories fromproteincarbsfat
Where they differ
Each dot is the share of a day's needs (FDA Daily Value) in 100 g of each. Every row uses the same scale, so a short gap is a small difference. Color says which food, never which is better.
- Selenium5% vs 59%
2.8 µg vs 32.7 µg
- Copper21% vs 59%
0.19 mg vs 0.54 mg
- Niacin (B3)3% vs 38%
0.41 mg vs 6 mg
- Thiamin (B1)9% vs 34%
0.11 mg vs 0.41 mg
- Carbohydrates8% vs 27%
21.3 g vs 75.1 g
- Manganese27% vs 44%
0.63 mg vs 1 mg
- Vitamin B67% vs 22%
0.12 mg vs 0.37 mg
- Zinc10% vs 24%
1.1 mg vs 2.6 mg
- Iron8% vs 22%
1.5 mg vs 3.9 mg
- Magnesium15% vs 28%
64 mg vs 119 mg
- Protein9% vs 22%
4.4 g vs 10.8 g
- Phosphorus12% vs 23%
152 mg vs 285 mg
Where they are alike
Less than 4% of a day apart, in 100 g of each.
- Total fat1.9 g · 4.3 g2%·5%
- Saturated fatlimit0.23 g · 0.54 g1%·3%
- Fiber2.8 g · 3.5 g10%·13%
- Sodiumlimit7 mg · 4 mg<1%·<1%
- Potassium172 mg · 224 mg4%·5%
- Calcium17 mg · 14 mg1%·1%
- Vitamin C0 mg · 0 mg0%·0%
- Vitamin E0.63 mg · 0.11 mg4%·1%
- Vitamin K0 µg · 0.8 µg0%·1%
- Riboflavin (B2)0.11 mg · 0.073 mg8%·6%
- Folate42 µg · 42 µg11%·11%
Reported for only one of the two, so not compared: cholesterol, vitamin A, vitamin D, pantothenic acid (B5), vitamin B12, choline.
From USDA FoodData Central: Quinoa, cooked (SR Legacy 168917), Millet flour (SR Legacy 172023). Daily Values are the FDA's for adults and children 4 years and older. Missing values are never shown as zero. For exploring the data, not dietary advice.